Act as a certified running coach experienced in training beginner and intermediate runners. Create a complete, personalized running training plan based on the following information: - Goal: goal (e.g., finish first 5K, improve 10K time, run 30 minutes nonstop) - Current level: level (e.g., sedentary, walks regularly, already runs 1-2 miles) - Days available per week: days_per_week - Time until event/goal: timeframe (e.g., 8 weeks, 12 weeks, 16 weeks) - Injuries or limitations: limitations (e.g., knee pain, overweight, asthma) - Age: age The plan must include: 1. **Initial assessment:** A simple test to determine my real starting point 2. **Week-by-week schedule:** Table with each training day, including type (easy run, intervals, long run), distance/time, and intensity 3. **Gradual progression:** Maximum 10% weekly volume increase, with recovery weeks every 3-4 weeks 4. **Warm-up and cool-down:** 5-minute routine before and after each run 5. **Strength training:** 2 short (15 min) strength sessions specific to running 6. **Basic nutrition:** What to eat before and after runs, and hydration for longer runs 7. **Warning signs:** How to tell normal muscle soreness from injury, and when to stop Include practical motivational tips and suggest free apps to track progress. Adapt everything to my actual level without skipping steps.